Neck / Intermediate / Isolation (single joint)

Lying Face Up Plate Neck Resistance

A plate isolation exercise for the neck.

At a glance

Primary

Neck

Equipment

Weight plate

Movement pattern

Neck

Level

Intermediate

Type

Neck, Isolation (single joint)

Loads the neck. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
2. While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
3. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
4. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Pushing hard and fast into the hand or using heavy plates.

  Why it hurts: The neck muscles and discs are easily strained.

  ✓ Instead: Build pressure gradually, hold 10–20 seconds, and use light plates with a towel for padding.

• ✗ Moving through a big range with a plate.

  Why it hurts: Loading the neck at its end range strains it.

  ✓ Instead: Move through a small, comfortable range, and stop at any tingling or pain.

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